Medical Student Well-Being Cookbook

Eating healthy is vital to maintaining your well-being. These cookbook recipes are fairly simple recipes that have been submitted by your fellow medical students. Some are especially healthy while others are special treats that just have to be shared!

Please enjoy the information and recipes that we've put together for you!

Key points from the USDA Dietary Guidelines

http://www.health.gov/dietaryguidelines/dga2005/recommendations.htm

  • Choose a variety of nutrient dense foods and beverages among the basic food groups.
  • Balance calories from foods and beverages with physical activity to manage body weight.
  • Choose fiber-rich fruits, vegetables and whole grains often.
  • Eat 2 cups of fruit and 2 1/2 cups of vegetables daily (for someone eating 2,000 calories).
  • Make at least half the grains you eat whole grain.
  • Decrease saturated fats and trans fatty acids by choosing lean meats and poultry, low-fat or non-fat dairy products.
  • Substitute monounsaturated fats and polyunsaturated fats (from fish, nuts and vegetable oils) for saturated and trans fat fats.
  • Choose and prepare foods and beverages with little added sugars or caloric sweetener.
  • Eat less than 2,300 mg per day of sodium.
  • If you drink alcoholic beverages, do so sensibly and in moderation.
  • Regular physical activity of at least 30 minutes a day for adults and 60 minutes for children.

Contribute Your Recipes to This Cookbook

We are looking for fairly simple, healthy recipes that you have tried and loved. They do not all have to be fat free or low-fat, but we are trying to focus on promoting a healthy lifestyle, so use your discretion (i.e. if your cheesecake recipe is to-die-for, by all means please share!).

  1. Download Form: Recipe Form (MSword doc)
  2. Fill out form with Microsoft Word.
  3. Email document to: wellmd@umn.edu